Bom dia Pessoal,
WOD 31 – 2021
Técnica do Dia – Skills Wods
| 30” + 30” | kneeling lats/shoulder stretch + rotation | |
| 10 | back scorpion | |
| 30” | pigeon | |
| – 3 rounds: | ||
| 10 | hollow rock | |
| 10 | arch rock | |
| 10 | air squat | |
| 5 | kipping | |
| ******* | ||
| 10′: | 1 Clean & jerk | ERR 9 a 9.5 |
| 5′ | 1 p. clean + 1 jerk + 1 back squat + 1 jerk behind neck | testar |
Treino do Dia
| – 4 rounds for time: | ||
| 9 | pull up | |
| 9 | back squat (do chão) | 35/ 52 kg |
| (Cap: 10′) | ||
| PSE: < 15 | ||
| Pace: sustain | ||
| **** | *************** | |
| – 4 rounds: | ||
| 10 | v up | |
| 10 | pvc pone raise + press | |
| 12 | kb goblet squat | |
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)